Original subtitles

The barbell squat is by far the most beneficial lower body lift you can master.

Squatting will not only build larger quads but also develop your calves glutes hamstrings and lower

back.

If you want to gain muscle and overall body strength then ending squats to your workout is a must.

Load the bar with the desired weight and set it on a recta just below shoulder level.

Step under the bar and place it slightly below the neck across the back of your shoulders.

You want to use a grip that is a little wider than shoulder with lift the bar off the rack by pushing

with your legs and then straightening your torso.

Place your legs in the medium stance where your feet are shoulder with apart and your toes are slightly

pointing outwards.

Bend your knees and slowly lower the bar while inhaling the scent until your thighs are just parallel

to the floor.

Then raise the bar as you exhale imagine pushing the floor with the heel of your foot as you straighten

your legs.

When squatting you want to keep your head facing forward and your back straight at all times.

Also please watch out for equal distribution of weight throughout your forefoot and your heels.